In a previous article, online dietitian Jonathan Klaassen explained why fad weight loss diets often fail. Now, he's sharing proven strategies for sustainable results. Ditch short-term fixes for a healthy lifestyle you can maintain long-term. Read on, apply these tips, and allow yourself time to shed those extra pounds.
Jonathan Klaassen, an experienced online dietitian, outlines practical steps to lose weight effectively. Let's dive in.
Before making changes, evaluate your eating and drinking habits. As a seasoned dietitian, Jonathan recommends this first step to gain valuable insights.
Identify what's working well and what needs improvement—this reveals your unique opportunities for success. Importantly, celebrate the positives: don't overhaul what's already effective, as fad diets often do.
Also read Jonathan's previous article: 'Why you should not follow a weight loss diet'
Maintain a food and drink diary for a few days—two weekdays and one weekend day—for an accurate average. Use the Nutrition Center website or the Eetmeter app for easy tracking on your phone. Calculate your average kilocalorie intake. For weight loss, aim for around 1500 kcal for women and 2000 kcal for men. If apps aren't your preference, jot everything in a notebook and review at day's end.
Review your diary and reflect: Are you snacking excessively? Are portions oversized? Drinking too much? Not enough fruits and vegetables? Pinpoint opportunities, make targeted adjustments, and appreciate what's going well.
Consume less energy than you burn to create a calorie deficit and lose weight. Reduce intake by cutting snacks, limiting alcohol and sugary drinks, or slightly shrinking portions—choose what fits your life.
Monitor Your Progress Track weekly with weigh-ins or measurements of shoulders, chest, waist, and hips. Progress photos (front, back, side in underwear or swimwear) taken monthly are highly effective. Aim for 0.5-1 kg loss per week; this may slow after significant progress.
Haven't read Jonathan's article on weight loss diets? Click here.
Jonathan Klaassen is a certified online dietitian and author. He guides clients daily via personalized online programs and debunks nutrition myths in articles and books. Interested in working with Jonathan? Click here for more information.
